By Dolapo Balogun MA, BS
Hydration is one of those things that make a huge difference in performance that many of us tend to overlook.
Drinking plenty of water each day is important for humans because
It keeps organs functioning well
Regulates body temperature
Keeps the joints lubricated
Delivers nutrients to the cells, and much more!
The body is made up of mostly water and having a good balance between water and electrolytes in our body helps our organ systems functioning well.
In this post you will learn why its important for you to avoid dehydration to make sure you are giving maximal effort in your sport!
Feel free to shoot us a message if you have any questions about hydration! We’d love to share the knowledge.
Hydration is important for athletes to be aware of and here is why.
Changes in body water can create performance issues for athletes. A decrease of water in the body can lead to dehydration. Did you know that we lose liters of water a day just by going to the bathroom and breathing? If you are dehydrated, your body cannot perform at its highest level and your ability to concentrate and think can be impaired. As an athlete, you’re sweating all the time, so it is important to replace the water your body loses through activity.
Restoring these fluids will also allow your body to maintain normal muscle function, prevent a decrease in performance, and reduce the risk of heat stress. Staying hydrated also helps you avoid those dang muscle cramps!
Do I need a sports drink?
Sports drinks are also a way to hydrate, and they are great because they provide the body with sodium, which you lose through sweat. Just be careful not to overdo the sports drinks, because they can be loaded with added sugars you don’t really need.
Click the image below to check out Julie’s segment on ABC news Good Day PA to find out more about using sports drinks.
The simplest way to make sure you’re staying hydrated is to check your urine. If it is colorless to light yellow, you are hydrated. If it is dark yellow to amber-color you could be dehydrated. Drinking water by itself can be super boring, and we understand that! But we are here to give you some tips on alternate ways to get that water in.
Moral of the story? Drink more water!
You can also increase your fluid intake through food
You can also increase your water intake by eating fruits and vegetables with high water content such as:
- watermelon
- strawberries
- cucumber
- lettuce
- zucchini
- tomatoes
- and bell peppers.
The options are endless! Adding fruit to your water is also an easy way to flavor your water if you get bored easily. Pinterest and Youtube have so many great ideas to make your water intake more flavorful! Some of our favorite combos are: strawberry and lemon, lemon and cucumber, and strawberry and mint!
Comment down below your favorite ways to flavor your water! We’d love to add to our own list of favorites!
Dolapo Balogun was a Division I basketball player at the University of San Francisco and is currently a dietetic intern at UC San Diego Health. She aspires to be a registered dietitian that focuses practices in sports nutrition and become an advocate for cultural awareness and diversity within the field of dietetics.
